Comparing Nutrients in 7 ounces Navel Oranges VS Kohlrabi

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Kohlrabi	21%	3%	76%

Macro Nutrients

	Navel Oranges	Kohlrabi	Recommended Dietary Allowance
Energy	3.35% 97kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	9.46% 12.3g	130g per day for Men 19-50 years
Sugars	23.3% 17g	7.1% 5.16g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	6.16% 4.47g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	19% 7.14g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Kohlrabi	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	6.55% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	130% 117mg	137% 123mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Kohlrabi	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	28.4% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	3.22% 0.26mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	12% 0.28mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.52% 45.6mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	20.4% 695mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	0.54% 0.06mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Kohlrabi per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Kohlrabi to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Kohlrabi:

• 7 ounces of Navel Oranges have 1.4 times more Vitamin B1, 2.6 times more Vitamin B2, 1.6 times more Vitamin B5 and 2.1 times more Vitamin B9 than Kohlrabi.
• While 7 oz of Raw Kohlrabi contain 1.9 times more Vitamin B6 and 3.2 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and Kohlrabi provide similar amounts of Vitamin B3 and Vitamin C per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E
• 7 ounces of Kohlrabi have insufficient amounts of Vitamin B2
• Both Raw Navel Oranges as well as Raw Kohlrabi have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Kohlrabi:

• 7 ounces of Navel Oranges have 1.8 times more Calcium than Kohlrabi.
• While 7 oz of Raw Kohlrabi contain 3.3 times more Copper, 3.1 times more Iron, 1.7 times more Magnesium, 4.8 times more Manganese, 2 times more Phosphorus and 2.1 times more Potassium than Raw Navel Oranges.
• Both Navel Oranges and Kohlrabi contain similar levels of Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Navel Oranges as well as Raw Kohlrabi lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 2 times more Carbohydrate and 3.3 times more Sugars than Kohlrabi.
• While 7 oz of Raw Kohlrabi contain 1.6 times more Fiber and 1.9 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Protein
• Both Raw Navel Oranges as well as Raw Kohlrabi provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Kohlrabi

What are the health benefits of Navel Oranges compared to Kohlrabi?

Navel oranges are a good source of vitamin C, fiber, and antioxidants, which can support immune function, skin health, and digestion. Kohlrabi is rich in fiber, vitamin C, and potassium, promoting digestion, heart health, and blood pressure regulation. Both are nutritious choices, but oranges have more vitamin C and antioxidants, while kohlrabi is lower in sugar and calories.

Can I lose weight easier by eating more Navel Oranges or Kohlrabi?

Both navel oranges and kohlrabi can be beneficial for weight loss due to their low calorie and high fiber content. However, kohlrabi is lower in calories and carbohydrates compared to navel oranges, making it a slightly better option for weight loss. Additionally, kohlrabi is a good source of fiber, which can help you feel full and satisfied, potentially aiding in weight loss. Incorporating a variety of fruits and vegetables, including both navel oranges and kohlrabi, into a balanced diet can support weight loss efforts.

Should I eat more Navel Oranges or more Kohlrabi to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming an adequate amount of protein. Kohlrabi is a good source of protein, but Navel Oranges are not. Therefore, it would be more beneficial to include more Kohlrabi in your diet to support muscle growth. Additionally, incorporating a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds can also help you reach your muscle-building goals.

What is the environmental impact of producing Navel Oranges compared to Kohlrabi?

Navel oranges have a higher environmental impact compared to kohlrabi due to factors such as water usage, land use, and transportation emissions. Oranges require more water to grow and are typically grown in orchards that can lead to deforestation and habitat destruction. Kohlrabi, on the other hand, is a more sustainable option as it can be grown in smaller spaces and requires less water. Choosing locally grown, organic produce can further reduce the environmental impact of both navel oranges and kohlrabi.